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Patrik Gustafsson

Log

Date Workout Score Ave Comments Action
07/06/21 40:00 20,200m 1:58.8

40 mins

4km plus 22. Stick.

 View workout
07/06/21 1:37 732m 2:13.1

5mins easy

 View workout
07/05/21 10000m 40:40.2 2:02.0

10000m R20

2km plus 19. Stick.

 View workout
07/05/21 6x7:00/2:00r 22,772m 1:50.6

7 mins x 6 (rest 2m)

Cycle reps as follows... 4km plus 18 for reps 1/3/5. Plus 13. plus 10. plus 7 for 2/4/6

 View workout
07/05/21 5:00 2,426m 2:03.6

5mins easy

 View workout
07/04/21 4x7000m/2:00r 52:39.9 1:52.8 View workout
07/04/21 3:04 1,491m 2:03.5

5mins easy

 View workout
07/03/21 v5000m/7:00r...2 7,000m 1:52.5

With 7 minutes rest between. One of these intervals MUST be at 20spm.

 View workout
07/03/21 5:00 1,204m 2:04.5

5mins easy

 View workout
07/02/21 v3000m/2:00r...4 9,000m 1:57.5

3km/2km/1km/3km (rest 2m)

R20/26/30/20

R20 at 2km plus 18. Increase pace 7s and 7s respectively on the previous interval.

View workout
07/02/21 2:01 434m 2:19.9

5mins easy

 View workout
07/02/21 30000m 1:00:52.1 2:01.7

30 km

4km plus 25. Stick.

 View workout
07/01/21 v4000m/2:00r...5 13,000m 1:44.4

4km/2km/1km/2km/4km

(Rest 2m)

Start at 4km pace plus 10s/1000m. Increase pace 4s and a further 8s for the 2km and 1km.

 View workout
07/01/21 5:00 2,420m 2:03.9

5mins easy

 View workout
06/30/21 8x5:42/2:00r 12,000m 1:54.0 View workout
06/30/21 2:00 483m 2:04.2 View workout
06/29/21 v4000m/2:00r...4 11,000m 2:00.1

4km/2km/1km/4km (rest 2m)

R18/24/28/18

R18 at 2km plus 20. Increase pace 7s and 7s respectively on the previous interval.

View workout
06/29/21 1:30 348m 2:09.5

5mins easy

 View workout
06/29/21 20000m 39:36.1 1:58.8

20 km

4km plus 22

 View workout
06/29/21 1:27 655m 2:13.7

5mins easy

 View workout
06/28/21 12:00 2,999m 2:00.0 View workout
06/28/21 1:34 351m 2:13.9

5mins easy

 View workout
06/28/21 5x8:00/2:00r 21,577m 1:51.2

8 mins x 5 (rest 2m)

Cycle reps as follows... 4km plus 13. plus 20. plus 11. plus 20. plus 9.

 View workout
06/28/21 5:00 2,442m 2:02.8

5mins easy

 View workout
06/28/21 32:00.0 8,000m 2:00.0 View workout